Results: I actually held a free standing handstand for a few seconds today! The WOD took me 6:19 and it was a shoulder killer. I figured why not finish with some jerks! I did 135, 165, 185, 195F, 195, 205, 215f, 215, 225 and did an extra at 230, which is a 25# PR!

Results: I did 30, 26 and 20 GHD. I completed 4 rounds of the AMRAP and then did the 400m in 1:36.

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5.27.2013

Warmup
Big class with AM mixing with PM so we went around the circle with each person giving an exercise that we did for 5 reps or 30 seconds, etc

WOD
“Murph” to celebrate Memorial Day
1 mile run
100 pullups
200 pushups
300 squats
1 run mile
Break up the pullups, pushups and squats however you want, but start and finish the workout with a 1 mile run
Wear a 20# weight vest if you have it

Results: I wore a vest for the entirety of the workout and carried a flag for both of the runs. I was hoping to beat my time of 50 minutes but was not successful. I was going really good until the second run and my right hamstring really started to grab. I think it was a result of doing The Incline yesterday, and more exactly, I think from running down the incline as I felt that hammy grab on the way down yesterday a few times. I finished in 51:30 due to the fact that the last mile took me nearly 12 minutes. I was on pace to beat my time but my body wasn’t having it. Until next time…

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5.26.2013

Rest Day

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5.25.2013

Warmup
We played hoover ball to warm up

Strength
Take 20 min to find 2RM power clean

WOD
18 min AMRAP of:
10 front squat (135)
20 wall ball sit ups (use 20# ball and extend over head to ground when back is on ground and situp and touch the wall with the ball)
10 box jumps (24)

Results: I was tired today and sore. I barely got my max of 205# for the power clean and that ties my PR. For the AMRAP I sucked wind and tallied 6 rounds.

Results: I worked on my kipping HSPU and didn’t really count reps. Used it as time to try to get better at the skill. I completed the WOD in 8:54 but not quite all of my pistols were past parallel. I successfully got the 12, 13 and 14 burpees in 30 seconds but then my chest said “STOP” on about the 9th burpee in the round of 15.

Results: I rowed 616m, completed 133 reps and 98 reps in the other 2 WODs. I was dragging this morning…not my best performance but hopefully that moved some of the alcohol out of my system from last night.

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5.18.2013

Rest Day. Judging a comp at CrossFit Cuspis.

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5.17.2013

Warmup
30 burpees, rest 2 min, 30 burpees

WOD #1
10 min AMRAP of:
3 OHS (135)
5 slam balls
200m run

WOD #2
“Jackie”
For time:
1000m row
50 thrusters (45#)
30 pullups

Results: I was about half way into the 200m run of my 6th round in the WOD. It’s amazing how much running for 200m can suck. I did Jackie today since the CrossFit Regionals started today and that is the first workout of Regionals. I finished in 9:26 which is nearly 90 seconds better than my previous Jackie time of 10:50. I actually think I could have done better because some of the rest periods I took between pullups was probably longer than needed.

Results: WOD 1 = 3+8 rounds with jumping muscle-ups. WOD 2 = not sure how to score…it took about 12:30 and I did about 7 pullups each round and 5 HSPU. For the strict press I did 135, 155, 165, 175 and failed on 185.

Results: 19:09 for the WOD. The 135# thrusters were a killer. I did 14 reps at 205 for the bench press.

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5.5.2013

Rest day.
Golfed 18 and walked/carried.

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5.4.2013

Two of the mainsite WODs today.

WOD 1
5×1 of strict press
5×3 of push press
5×5 of push jerk

WOD 2
100 L pullups

Results: Strict press = 95, 135, 155, 165, 175. Push press = 175, 185, 190, 195, 195. Push Jerk = 195F, 190, 185, 190, 195. All of these were taken from the ground, no rack used. I can’t do L pullups, or not 100 of them. I did about 30-35 then stopped. I finished with some back extension and L-holds.

Results: 19:43 was my time and I went big. I used a 30 inch box and used 2 55# KBs, one in each hand, for the thrusters. By the set of 9 I was breaking up my thrusters into multiple sets. It was a tough one. I did 11 unbroken pullups with the back of my hands facing away from me on the bar and then 5 with the back of my hand facing me.

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5.1.2013

Warmup
Various stretches – focus on the hips, back and hamstrings.

WOD
5 RFT of:
8 burpees
10 deck squat jumps
35 double unders

Results: 14:25. I actually linked 30 DU’s during the 2nd round, by far a PR. Unfortunately I wasn’t able to consistently link that many and by the 5th round I was gassed and getting 3 or 4 DU’s linked was a win.